Residents of the world’s ‘Blue Zones’ – which include the Greek island of Icaria – are reportedly 10 times more likely to become centenarians than the ‘average’ person in the US
People living in world famous ‘Blue Zones’ have revealed their tricks to living a longer life, including one surprising recipe. These unusual areas reportedly host an astonishing number of centenarians, with residents ’10 times more likely to live to 100′ than ‘average’ people in the United States.
Smaller portion sizes, plant-based products and even a glass of wine in the evenings are among the various tips they recommend, but they say one specific dish is perfect for a ‘rainy day’. Dubbed ‘longevity stew’, this meal is a particular favourite in the Greek Blue Zone of Icaria and is also suitable for vegetarians.
In a step-by-step guide, Blue Zone researchers claim: “Great recipe from the blue zones region of Icaria for a rainy day (or any day). It’s also perfect for anyone following the Mediterranean diet.”
At the core of the stew lie fresh ingredients like red onions, garlic, a fennel bulb and tomatoes, rounded off with a cup of black-eyed peas. While you might associate this with the American pop band featuring Will.i.am and Fergie, they’re actually just a nutrient-rich legume.
This was highlighted by Helen Bell, a nutritionist at Help & Advice, who also praised them their ‘low glycemic index’, which helps in managing blood sugar levels. Speaking exclusively with the Mirror, she said: “Yes, this Icarian Longevity Stew is a healthy dish.
“It’s rich in plant-based ingredients like black-eyed peas and a variety of vegetables, which are great sources of fibre and essential nutrients. For me, dishes like this that are high in fibre and low in saturated fats contribute positively to overall health.
“Black-eyed peas are great for nutrition [too]. They provide a good amount of protein and fibre, which are essential for maintaining a healthy digestive system and keeping you full for longer … Plus, they’re rich in important vitamins and minerals like folate and iron.”
As part of the recipe, researchers suggest frying the onion, fennel bulb and garlic first ‘until soft’, before adding the black-eyed peas. Tomato paste, fresh tomato and ‘enough water to cover the beans by an inch’, should then be added alongside some bay leaves.
This should be left to cook for around 40 minutes to an hour, with seasoning like salt and chopped dill added towards the end of this period.
Beyond its health benefits, Helen said that black-eyed peas might also aid weight loss. However, she warned that dieters should not solely rely on this to guarantee lost pounds or longevity, as a ‘broader lifestyle approach’ is preferable.
She went on: “The high fibre content in black-eyed peas and vegetables helps promote satiety, reducing the likelihood of overeating. I’ve seen many people successfully incorporate similar meals into weight loss plans because they are full of nutrients yet low in calories.
“While I wouldn’t say one dish alone can guarantee longevity, I do believe that a diet rich in plant-based, whole foods can contribute to a longer, healthier life. When I’ve looked into Blue Zones like Icaria, it’s clear that their overall lifestyle, including diet, physical activity, and strong social connections, plays a significant role in their longevity.
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“So, while eating this stew is a step in the right direction, it should be part of a broader lifestyle approach.” Later, she also added: “It’s worth noting that the simplicity and freshness of this dish reflect a lifestyle that values whole, unprocessed foods. In my view, embracing such dietary habits can significantly improve your quality of life.
“I also find that sharing meals like this with family and friends, as is often done in Blue Zones, adds a social and emotional benefit that goes beyond nutrition.” The full Blue Zone recipe is available here.
